Superfoods 101: Super Seeds

Seeds pack a lot of nutritional punch for their size!

They are a great source of Omega-3, Omega-6, protein, fiber and antioxidants along with many nutrients essential to body health. Try to stick with raw seeds in order to get peak nutritional content, and buy organic if possible to avoid pesticide residue.


Why seeds are good for you

Seeds are a good source of calcium, zinc, copper, iron and magnesium.

They are a great source of omega-3 and omega-6, essential fatty acids.

Omega 3 polyunsaturated fats are beneficial for reducing cholesterol and have shown to have health benefits relating to rheumatoid arthritis and coronary artery disease.

Flaxseed is one of the richest plant sources of alpha-linolenic acid (a plant-based omega-3) and lignans.

Lignans help fight cholesterol and are available in high amounts in most seeds, especially Sesame seeds and flax seeds.

Seeds, especially chia seeds, are high in fiber content. Studies have shown that consuming fiber can help lower cholesterol.

Hemp seeds contain all 9 essential amino acids, which make them a complete protein (like animal-based protein sources). Great news for vegans!

Seeds have very high protein levels for their tiny size.

Protein content of seeds Free Spirited Sisters

Tips for adding seeds to your diet

Sprinkle seeds on your oatmeal or cereal.

Sprinkle on top of avocado toast.

Add some great crunch and a protein boost to salads and wraps.

Add to smoothies.

Try them in these recipes:

Hemp Seed Banana Bread

Super Seeded Bircher Muesli

You will love adding the crunch and delicious flavor of seeds to your daily diet, and your body will thank you for it. Let me know which ones are your faves!

Love,

Claire.

 

 

References.

http://ajcn.nutrition.org/content/69/1/30.full

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4152533/

https://pdfs.semanticscholar.org/773b/d42e8cac98e0661c1be40b3fa1885842adcf.pdf

https://www.ncbi.nlm.nih.gov/pubmed/28646829

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518271/

https://www.ncbi.nlm.nih.gov/pubmed/23261749

 



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